Author / John

Ben jumps in and runs point (with a Cali cameo) as Denny and Platek MC the 8th episode of Power Athlete Radio Lots of good stuff as usual while the Power Athlete team gives recommendations based off their lifestyle and training experiences on things like Power Lifting, sleep and eating.  Please be patient with us regarding audio quality we record this show on the road without dedicated internet.

Show Timeline

  • 0:00 Intro and opening
  • 2:03 Team Series update
  • 4:15 Platek’s Power Lifting meet
  • 8:50 Can the CFFB SWOD be used for Power Lifting training?
  • 14:50 When to sprint with CFFB?
  • 20:50 What about a recipe section on PA.com
  • 27:04 Can you talk more about sleep?
  • 39:19 Closing

Show Notes

13 year old girl out benching Steve

F.Lux software – block UV Blue light to help with sleep

“The Thing-a-ma-jig”

Camille LaBlanc jerks 255lbs

Online Submissions

CW Posted –

“I had always heard that field work or track work or other max effort sprints should always come before heavy lifting. But a lot of the time here sprint DWODs are programmed for after”

Bulldozer2020 (aka Chris) asks:

“How bout a recipe section on the site where maybe everyone can share some power meal ideas? And are there going to be any new T shirts being made with the ‘Power Athlete’ skull and barbells logo on it? That would be pretty rad. Itchin to get some new gear.”

Kevin Daley asks:

Can you guys discuss sleep? I’ve seen the topic on the CFFB board intermittently and think it was partially covered in a TTMJ article. The more sleep the better to an extent but could you provide any input, observations or personal experience with too much/too little/screwed up sleep schedules? Mine is a mess so I get what I can when I can.

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Ingo B on April 30, 2013 at 3:02 pm

    Rampage Jackson approves this picture.

  2. Steven Platek on April 30, 2013 at 4:00 pm

    I need to bench more,
    the Thing-a-mig-jig is dope!

  3. Cali on April 30, 2013 at 4:30 pm

    Steve- I couldn’t agree more with recording all of the variables that may or may not affect your sleep. In the past, I was encouraged by a training partner to record everything that could be affecting my ability to get solid sleep. I wrote down everything from the food I consumed, my training, the music I listened to, and my contact with people/traffic/weather and other external stressors.

    I got some pretty legit feedback and found that the biggest factors that were affecting my sleep were hydration and training time. The later in the day I trained, the more difficult I would find it to fall asleep. The other variable that played a role was my music choice. Over time I realized that it was very important for me to listen to music that did not contain lyrics. For whatever reason, it allowed my brain to turn off and relax.

    If you have read all the way through this…you’re probably bored and tired. You are welcome.

  4. Steven Platek on April 30, 2013 at 4:49 pm

    @Cali – yes, lyrics are simply spoken words and our brains have been designed by millions of years of evolution to be attentive to human voices/language. In fact, if your brain doesn’t respond to human language you are usually diagnosed with a learner issue/disorder, or hearing disability.

  5. luke on April 30, 2013 at 5:22 pm


  6. tex on April 30, 2013 at 5:35 pm

    Now that’s infotainment!
    There is a lot we can go into with sleep. Ya’ll talked mostly about sleep and recovery, but sleep does a lot for advancing skills practiced during the day. I just read a study that said the area of the brain activated during practice of the skill is activated again during sleep, recalling the skill and enhancing and reinforcing it. Crazy. Also just finished reading ‘The Talent Code’, sleep seems to be the missing link!

  7. Green0311 on April 30, 2013 at 6:53 pm

    @Steven Platek
    I just downloaded f.lux. I didn’t even know something like this existed. Thank you!

  8. Allen Griffin on April 30, 2013 at 6:56 pm

    Audio quality much better! See you’ll at the event this weekend.

  9. Steven Platek on May 1, 2013 at 9:16 am

    @Tex – can you get a hold of the full text of that article and share with us
    @Green0311 – right on brother.

  10. tex on May 1, 2013 at 11:30 am

    Here is a summary and overview for quick read: http://www.sciencedaily.com/releases/2013/04/130415124804.htm
    Full Study is here: http://repositories.lib.utexas.edu/bitstream/handle/2152/3172/allens66501.pdf?sequence=2

    The study is done with musicians, but the clean is arguably as much of a skill as the guitar. Am I right, Cali?

    Platek, maybe you can convince Cali to bring her guitar to the next PA Radio episode.

  11. Ingo B on May 1, 2013 at 1:13 pm

    1. I got recipes! PAHQ Food – What Are You Eating For? Trademark that!
    2. Good info on sleep. I’ve found that the days I sleep like a 2 year old, I play like a 20 year old. On days I sleep like a 40 year old, I play like one too.

    You guys seem to be finding your rhythm. Nice job, folks.

  12. Steven Platek on May 1, 2013 at 6:30 pm

    Tex – thanks.
    Guitars… we could have a jam session. My 2 year old just dug my old acoustic out of a closet I tried to hide it in; been playing a little just about every night – he likes it, even if I do suck. And I suck; my guitar playing is, believe it or not, worse than my bench!

  13. Denny K on May 2, 2013 at 11:48 am

    Tex- good articles, thanks.

    I’m down for a jam session! I’ve been know to play a few tunes here and there…Stairway, Denied?!!

  14. Kevin D on May 6, 2013 at 5:05 pm

    Finally playing catch-up on the podcast. Thanks for hitting the sleep topic guys. Great info and I personally appreciate the “nerdy” insight into the topic.

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